My Weight Is Reducing Slowly But Surely

Introduction

Since my last post on body weight (Excel Templates for Body Weight Records) I have continued to try and lose weight. Well slowly but surely my weight is reducing and I have my latest graph to demonstrate it below (select it to enlarge it):

My Weight Loss Graph for 2015 up to 27th July.

I have struggled to lose 35 pounds (2½ stones) over a 10 year period. I recall saying I wanted to retire at the correct weight, but that never happened. Well I’m nearly there so I hope those struggling to lose weight can gain some cheer from this article.

Weight Loss Graph Data

Key to the bars & curve on the graph:

Actual Weight – measured daily

Estimated Weight – e.g. when away from home

Weight After Events – meals that cause me to put on weight overnight

28 day rolling average curve (visible when enlarged) – average of weight on any day and the previous 27 days

Graph Axis:

X-axis: This is divided into days commencing at 01/01/2015 and ending on 31/12/2015.

Y-axis: This is divided into pounds with target markers at half stone intervals commencing at 161 pounds (11½ stones) and rising to 196 pounds (14 stones).

The Rate At Which My Weight Is Reducing:

From the 28 day rolling average curve on the graph my current rate of weight loss is roughly 1¼ pounds per fortnight as it was earlier in the year.

My Weight Is Reducing Because:

I am exercising regularly (7 days per week);

I am eating the right food;

I have reduced my alcohol intake;

I have cut out roughly 50% of my breakfasts.

Why my Weight Is Reducing – The Detail

1. I am exercising regularly

Since I acquired Leo my border collie I have taken him walking for ¾ of an hour in the morning and 1¼ hours in the afternoon. The morning walk requires me to throw a tennis ball with the aid of a ball sling giving me some upper body exercise as well as lower body exercise (walking). Dogs have to be walked seven days per week and I take him on holiday so I don’t get many breaks from it.

I also have DIY projects from time to time such as painting and wallpapering. That involves climbing steps and getting down to floor level.

2. I am eating the right food

My wife has her body weight well checked and has done for some years since she went on a Weight Watchers course. She is a good cook and knowledgeable about food. So I get to eat plenty of good enjoyable food. Although I’m inclined to overindulge I listen to her advice about calorie consumption. I also enjoy salads which we have all year round. They are very varied, not just lettuce and tomato.

3. I have reduced my alcohol intake

I don’t consider myself a big drinker. I am the family driver so I have to abstain whenever I go out for a meal. I confine myself to soft drinks, usually diet coke.

Drinking red wine with my evening meal has been fairly common in recent years, so that is what I have cut down on.

4. I have cut out roughly 50% of my breakfasts

This may seem unusual but I have cut out breakfast for roughly 50% of the week. Before I started doing that I rose at about 06:00 and had a cereal breakfast, including milk, almost immediately while reading the news on my computer. I find that if I leave it out I can get to 08:00 or 09:00 without noticing the time passing. I then take my dog for his walk. By the time I return home the day has moved on and I find I haven’t missed my breakfast. So I wait until lunch time to eat.

I could reduce each day’s breakfast by 50% but I feel hungry if I don’t have the full amount. I find it easier to go without. I think it’s a matter over mind issue.

I understand breakfast is considered the best meal of the day and people are advised to always have one. Well when I reach my desired weight I too will be having a regular breakfast again. I miss it out because it has many calories. I only have bran based cereals or muesli with milk which dosn’t require any added sugar but it’s loaded with calories.

Where Am I Heading

I am heading for at most 174 pounds (just under 12½ stones) and a BMI of 25. That will take me to the boundary between healthy weight and overweight. After that it’s all downhill towards 167 pounds (just under 12 stones) and a BMI of 24, a healthy position. Today I weighed 177¾ pounds with a BMI of 25.5.

Calculating Body Mass Index (BMI)

Below is a BMI chart where the numbers in the coloured squares show the Body Mass Index calculated from the weights shown on the X-axis along the top and heights shown on the Y-axis down the left side using the formulae:

BMI Chart

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Author: Helpful Colin

I have a background in telecommunications and a fascination with all things scientific and technical - from physics to electronics, and computing to DIY.
View all posts by Helpful Colin

My Latest News

1st February 2019: I have just deleted a file named wordfenceScanner.php.bin from my PHP .opcache folder on my server. Wordfence had detected it contained the TimThumb script which is considered to be unsafe. I must look into methods of cleaning my PHP cache. It looks as if it contains some outdated files.

2nd January 2019: Again I couldn’t get my WP v5.0.1 to update to v5.0.2 so I followed Wordfence’s instructions and upgraded it manually. I made a good job of it and searched for the cause of the problem. It turned out to be caused by the plugin DGXPCO which is designed to improve Core update security.

Hopefully if the Core updating server got hacked and a false Core program was sent this plugin wouldn’t allow it to be applied due to manual intervention. Well that manual intervention failed to allow valid Core updates through so I have deactivated that plugin for the time being.

21st December 2018: I just upgraded my server from PHP 7.2 to PHP 7.3. I had an immediate problem with the plugin Taxonomy List Widget. I have sent a comment to the author Erick T. Hitter asking him to look into it. Otherwise so far so good.

14th December 2018: Having experimented with the new Gutenberg editor for over a year I was finally able to update WordPress to version 5.0.1 with Gutenberg in core yesterday. I couldn’t do it last week due to a technical hitch resolved by 1&1 IONOS. I then deleted the Gutenberg plugin, which had already been de-activated by the update. That caused a block editing problem where I only had Classic Paragraphs instead of Gutenberg Paragraphs. That was resolved by me de-activating TinyMCE, a plug in to enhance the original editor.

I can now report that I have adjusted some posts created or edited using various versions of Gutenberg to be editable using version 5.0.1.

The latest major change took place in December 2015 when WordPress version 4.4 became active and Helpful Colin changed the theme to the ‘Twenty Sixteen’ theme which is designed to look good on all screen sizes. Although this may have improved the blog for mobile users it has removed some functionality available in ‘Twenty Fourteen’.

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